6 Fat Burning Exercises | 30 Day Body Transformation | Day 20
Whatsup Family! Michael and Yannick here!
welcome to a new video. today it is day 20 of our 30 day body transformation
And today we are going to zoom in more on our cardio routine in the morning
Last week we focused more on our diet, the week before that on our strength workout.
So today the cardio routine that we are about to do
We are now here at the Calisthenics park in Nijmegen
For our morning cardio we always do different things such as running, cycling and swimming
But today we are at the park because we are going to do a high intensity legs and core workout
This workout is really focused on burning calories during the morning workout
We have devised 6 very good exercises where you use your whole body
The first exercise is the burpee, so in this exercise you jump but you also use your chest muscle
The second is the mountain climbers, you are standing in a board where you use your abs
Then we also do jumping lunges for the legs, bicycle crunches, deep squats and knee raises
So it's really a full body workout, mainly belly and legs
And why are these exercises so good for fat burning?
With each exercise you use multiple muscle groups and this ensures that you burn more calories
Much more than exercise such as the bicep curl where you only use your bicep.
Hence these high intensity exercises
In addition, the exercises are all intensive because they are explosive movements
for example at the burpee you jump what an explosive movement is
just like with the jumping lunges
The more explosive the exercise, the more energy you have to deliver in a short time, so the more fat you burn
hence these exercises
And we have chosen a nice number of repetitions, for the leg exercises we do 50 repetitions
And 100 repetitions for the core exercises
And we are going to make it into a competition, we will start at the same time and then we will see who is the first to finish!
That will be exciting! are you ready for it? yes, let's go!
Okay we are ready, we are going to do 6 exercises, and the first exercise is the burpees!
The second exercise, the mountain climbers 100 repetitions and then 4 more exercises!
We are going to do everything as quickly as possible, so I am curious who will win! let's go!
I have 43 now and you? 40!
50 burpees done! now 100 mountain climbers
I also did 50! and now the mountain climbers!
100 mountain climbers done! now on to the lunges
50 jumping lunges! check! the next is the bicycle crunches, 100 times!
50 lunges done! on to the bicycle crunches!
these are pretty heavy!
100!
the next is 50 deep squats!
and it looks like I'm ahead of it
100 crunches ready! to the deep squats
50 squats, check! the last exercise is the knee raises!
deep squats ready! I now also to the last!
40!
The difference is now 10 repetitions
20 more to go!
the last 10!
Oh shit! nice! ready at the same time!
you would have done that last pair soon!
Yes I did the last one at once! if you take a rest, then I will take my leave
I'm completely broken!
we spent 16 minutes and 19 seconds in total!
in total we have done 450 repetitions in about 17 minutes!
This is true fat burning, high intensity, many repetitions, many muscle groups and a lot of sweating
Okay ladies and gentlemen, we are now done with the cardio routine, we really broke down completely
Everything done within 17 minutes, it feels super nice now!
Then it's time for the weekly check-in, we even took the scales with us
We measure our weight every week and look at ourselves physically
two weeks ago I weighed 78.8, then I am curious how much I weigh now
I now weigh 76.8, which means that I have lost 1 kilo since the last check-in 2 weeks ago
In the beginning I had lost 2 kilos in 2 weeks, and now 1 kilo in 2 weeks. But I already expected that.
because in the beginning it is always faster
I am satisfied with this, my goal is to gain 75 kilos, so I hope I will make it!
We still have 1.5 weeks, so we are going to get up to it
Just a physical check-in, I think I have already become more shredded
especially since the first check-in, the abs are already a lot more visible.
Also some more seperations and stuff
I think I'm a little drier than 2 weeks ago
Then it's your turn now
Michael has lost 1 kilo in 2 weeks, I am curious how much I lost
two weeks ago I weighed 82.5 kilos, then we will now see how much I weigh now
80.5 kilos!
So I lost 2 kilos in 2 weeks!
So that's 1 kilo a week
So that goes super well! - you go faster than me!
We now have 1.5 more
my goal was 78 pounds
it will be difficult but I will go for it!
If it continues like this it might work. Then we will now also do a physical check-in
Some more defense in your chest
Okay ladies and gentlemen, that was our weekly check-in again
We both lost weight again, I 1 kilo and yannick 2 kilo
And we just did a good cardio routine again
Also try this workout at home or in a park! I wonder if jet can do it faster than us!
Let us know in the comments, or tag us on instagram if you are going to try
Next week we will lower our calorie target even more, we will both go to 2000 calories
We also continue to do intermitted fasting for 16 hours a day
And then we finally go to ibiza at the end of next week, together with Stan Browney
Finally, we have put a very cool video online!
The Beauty of Nature & Calisthenics
In any case, the most beautiful video we have made so far
It is certainly worth watching, so I will just add the link to the screen
So watch the video and let us know what you think! And then we see you again in the next video!
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So until the next video! peace out guys!